Smith Machine Split Squat

Body region

• Legs
• Glutes

Equipment

• Smith Machine

Technique

1. Set the Smith bar at shoulder height, step under it and rest it on the upper back.
2. Unhook the bar and take a long split stance, front foot slightly ahead of the bar.
3. Lower straight down until the back knee nearly touches the floor, then press up through the front foot. Re-hook the bar after the last rep.

Cues

• Set the safety stops just below the lowest bar position.
• Keep most of the weight on the front leg.

Common mistakes

• Taking too short a stance, so the front heel lifts.
• Pushing off the back foot.

Alternatives

• Bulgarian Split Squat
• Bodyweight Split Squat
• Barbell Lunge